Refried beans vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison
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What are the main differences between refried beans and cowpea (Black-eyed pea)?
- Refried beans are richer in vitamin C, yet cowpea (Black-eyed pea) is richer in folate, copper, iron, fiber, vitamin B1, phosphorus, manganese, and zinc.
- Cowpea (Black-eyed pea)'s daily need coverage for folate is 49% higher.
- Refried beans have 93 times more sodium than cowpea (Black-eyed pea). Refried beans have 370mg of sodium, while cowpea (Black-eyed pea) has 4mg.
- Refried beans have a lower glycemic index than cowpea (Black-eyed pea).
We used Refried beans, canned, traditional style (includes USDA commodity) and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this comparison.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +20.8% |
| Contains more PotassiumPotassium | +14.7% |
| Contains more SeleniumSelenium | +132% |
| Contains more MagnesiumMagnesium | +51.4% |
| Contains more IronIron | +74.3% |
| Contains more CopperCopper | +107.8% |
| Contains more ZincZinc | +122.4% |
| Contains more PhosphorusPhosphorus | +69.6% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +64.4% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +1400% |
| Contains more Vitamin B2Vitamin B2 | +43.6% |
| Contains more Vitamin KVitamin K | +23.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +211.1% |
| Contains more Vitamin B1Vitamin B1 | +165.8% |
| Contains more Vitamin B3Vitamin B3 | +34.9% |
| Contains more Vitamin B5Vitamin B5 | +117.5% |
| Contains more FolateFolate | +1790.9% |
| Contains more CholineCholine | +51.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
Protein:
7.73 g
Fats:
0.53 g
Carbs:
20.76 g
Water:
70.04 g
Other:
0.94 g
| Contains more FatsFats | +279.2% |
| Contains more OtherOther | +81.9% |
| Contains more ProteinProtein | +55.2% |
| Contains more CarbsCarbs | +53.2% |
~equal in
Water
~70.04g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
Saturated fat:
Sat. Fat
0.138 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.225 g
| Contains more Mono. FatMonounsaturated fat | +1265.9% |
| Contains more Poly. FatPolyunsaturated fat | +141.3% |
| Contains less Sat. FatSaturated fat | -78.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 11µg | 208µg | 49% |
| Histidine | 153mg | 0.24mg | 22% |
| Sodium | 370mg | 4mg | 16% |
| Copper | 0.129mg | 0.268mg | 15% |
| Iron | 1.44mg | 2.51mg | 13% |
| Fiber | 3.7g | 6.5g | 11% |
| Vitamin B1 | 0.076mg | 0.202mg | 11% |
| Phosphorus | 92mg | 156mg | 9% |
| Manganese | 0.289mg | 0.475mg | 8% |
| Selenium | 5.8µg | 2.5µg | 6% |
| Zinc | 0.58mg | 1.29mg | 6% |
| Protein | 4.98g | 7.73g | 6% |
| Vitamin C | 6mg | 0.4mg | 6% |
| Magnesium | 35mg | 53mg | 4% |
| Vitamin B5 | 0.189mg | 0.411mg | 4% |
| Starch | 7.43g | 3% | |
| Saturated fat | 0.631g | 0.138g | 2% |
| Polyunsaturated fat | 0.543g | 0.225g | 2% |
| Choline | 21.2mg | 32.2mg | 2% |
| Carbs | 13.55g | 20.76g | 2% |
| Fats | 2.01g | 0.53g | 2% |
| Vitamin B2 | 0.079mg | 0.055mg | 2% |
| Monounsaturated fat | 0.601g | 0.044g | 1% |
| Calories | 90kcal | 116kcal | 1% |
| Vitamin B3 | 0.367mg | 0.495mg | 1% |
| Potassium | 319mg | 278mg | 1% |
| Vitamin E | 0.09mg | 0.28mg | 1% |
| Calcium | 29mg | 24mg | 1% |
| Net carbs | 9.85g | 14.26g | N/A |
| Sugar | 0.54g | 3.3g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin B6 | 0.103mg | 0.1mg | 0% |
| Vitamin K | 2.1µg | 1.7µg | 0% |
| Trans fat | 0.016g | 0g | N/A |
| Tryptophan | 0.065mg | 0.095mg | 0% |
| Threonine | 0.231mg | 0.294mg | 0% |
| Isoleucine | 0.242mg | 0.314mg | 0% |
| Leucine | 0.438mg | 0.592mg | 0% |
| Lysine | 0.377mg | 0.523mg | 0% |
| Methionine | 0.083mg | 0.11mg | 0% |
| Phenylalanine | 0.297mg | 0.451mg | 0% |
| Valine | 0.287mg | 0.368mg | 0% |
| Omega-3 - ALA | 0.169g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 0.36g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
23%
Minerals Daily Need Coverage Score
33%
43%
Comparison summary
Which food is lower in Sugar?
Refried beans is lower in Sugar (difference - 2.76g)
Which food is lower in glycemic index?
Refried beans is lower in glycemic index (difference - 14)
Which food is cheaper?
Refried beans is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea (Black-eyed pea) contains less Sodium (difference - 366mg)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 0.493g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.